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Traditional sticky-rice dumpling with meat filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Meat zongzi (180 g) has 382 calories. That works out to 212 calories per 100 g. It contains 59 g of carbs, 13.3 g of protein, 10.4 g of fat and 2 g of fiber. Its 22.5 µg of Selenium covers 41% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 180 g
382
KCAL / 180G
Carbs
59g
· 21% DV
Protein
13.3g
· 27% DV
Fat
10.4g
· 13% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 14% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 382 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.04 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 59 g | 21% |
| Fiber | 2 g | 7% |
| Protein | 13.3 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 382 kcal |
| 1 piece (small) | 90 g | 191 kcal |
| ½ piece (half) | 90 g | 191 kcal |
| 100 g | 100 g | 212 kcal |
| 1 piece (medium) | 140 g | 297 kcal |
| 1 piece (large) | 180 g | 382 kcal |
| 1 serving (medium) | 180 g | 382 kcal |
| 1 piece (jumbo) | 250 g | 530 kcal |
| 1 serving (large) | 250 g | 530 kcal |
| 2 piece (double) | 280 g | 594 kcal |
Calculated from 212 calories per 100 g.
Meat zongzi is a traditional Chinese dumpling made from sticky rice wrapped around a savory meat filling in leaves. The parcels are usually boiled or steamed, and their shape and fillings vary by region.
Pork is a common filling for meat zongzi, often seasoned with soy sauce and other aromatics. Some versions use chicken or beef, and regional recipes may add mushrooms, salted egg yolk, or other ingredients.
Unwrap meat zongzi and eat the rice dumpling inside; the outer leaves are discarded. It is served warm or at room temperature, sometimes with tea, pickles, or a light soup to balance the rich, sticky rice.
No, the bamboo or other leaves wrapped around meat zongzi are not eaten. They hold the parcel together during cooking and can impart aroma, but remove them before eating.
Meat zongzi is traditionally wrapped tightly in leaves and boiled until the sticky rice and filling are cooked through. Steaming is another option, though cooking time varies with the parcel’s size and the recipe.
Bamboo leaves keep meat zongzi intact while it cooks and give the rice a subtle leafy aroma. Other suitable leaves are used in some places, but the wrapper is removed before serving.
Meat zongzi is a particular kind of Chinese sticky-rice dumpling, usually wrapped in leaves and filled with savory ingredients such as pork. The phrase “rice dumpling” can describe many dishes that use different rice, wrappers, fillings, and cooking methods.
Reheat meat zongzi by steaming it or microwaving it until the center is hot. Keep it wrapped in its leaves while reheating to help retain moisture, then unwrap it before eating.
Yes, cooked meat zongzi can be frozen. Wrap each piece airtight to prevent freezer burn, then thaw it in the refrigerator and reheat thoroughly before serving.
Cooked meat zongzi generally keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooling, and reheat leftovers until hot throughout.
Vitamins
B3
3.78mg · 24% DV
B12
0.5µg · 21% DV
B1
0.22mg · 18% DV
B6
0.29mg · 17% DV
Minerals
Selenium
23µg · 42% DV
Manganese
0.94mg · 41% DV
Phosphorus
212mg · 30% DV
Sodium
558mg · 24% DV
Potassium ⭐
256mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 382 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Meat zongzi is a Chinese sticky-rice dumpling, packed with a savoury meat filling and wrapped in bamboo leaves before cooking. Fillings and seasonings vary by region; pork is common, though recipes differ. It is closely associated with the Dragon Boat Festival, but is also eaten at other times of year. The leaves scent the rice as it cooks and are unwrapped before eating.
Served warm or at room temperature, meat zongzi is compact and filling, with tender, slightly sticky rice around a rich, savoury centre. It is mainly a carbohydrate-rich meal, with some protein from the filling. In China it is often enjoyed as a festival food or convenient meal; elsewhere, pair it with vegetables or a light soup for a less heavy plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.24g
MONOUNSATURATED
4.41g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.